Using nutrition research as a weight loss

motivator
Research dietary guidelines and nutrition before you start any diet.

January 29, 2013 - Author: Tracie Abram, Michigan State University Extension

Do you have the urge to lose weight? If you do, before you set any goals, first start
by challenging yourself on how you think. Are you thinking you should go on a diet or
learn more about nutrition? The word diet and nutrition mean the same thing, don’t
they? Are you telling yourself you need to go on a diet? Are you aware of the basic
nutritional dietary guidelines? Are you aware that you need to be physically active at
least one hour each day? Like any new task, setting the goal or plan is the most
important step and there are obviously many questions to ask before you commit to
a new diet.

Losing weight is a good goal, but maintaining a healthy weight should be the long
term goal (see Michigan State University Extension’s weight management page for
tips). Consuming a healthy, balanced diet with regular exercise is important for your
health now and for the future. Regular exercise is important and even people who do
not consider themselves athletes are getting into this “healthy” attitude. Research
has shown that athletes don’t need a diet different from what is suggested by
the MyPlate Dietary Guidelines. MyPlate focuses on a personalized plan based on
you age, gender and activity level.

The nutrients your body needs can be sorted into macronutrients and micronutrients.
Macronutrients provide fuel and include carbohydrates, proteins and fats.
Carbohydrates provide a person with energy/fuel. Carbohydrate rich-foods should
makeup 45 to 60 percent of your calories. These foods include: low-fat yogurts, fruit,
starchy vegetables, beans, cereals, pasta, rice and low-fat milk. Protein builds and
maintains muscle mass and aids in muscle recovery. Protein should makeup 12 to
15 percent of your total calories. Low-fat milk, yogurt, cheeses, nuts, seeds, soy,
eggs, poultry, fish and beef are all good protein sources. Fat is needed in every cell
of the body and is a source of energy when your body is at a low-intensity level, as
well as when you are engaged in long-duration activity. Fat should makeup 20 to 25
percent of your total calories. Vegetable oils such as olive oil, nuts and fish are
healthy fat sources

Micronutrients include vitamins, minerals and water. Vitamins A, D, C, E, K and the

B’s help your body perform processes such as turning carbohydrates into energy.
The best way to get vitamins is to eat a diet that includes a variety of foods from the
vegetable and fruit groups. Minerals, such as calcium, iron, magnesium and zinc
help develop bone structure and control numerous processes in the body. Water
makes up 60 to 70 percent of your body. Adequate hydration helps the body flush
toxins, so be sure to drink plenty of water throughout the day.

Understanding the suggested dietary guidelines simplifies nutrition and diets.

Knowing that we need to eat foods from all five food groups each day is great, but
knowing how much from each group and adding variety, color, textures and
information about whole grains, lean meats, sugars, salts and fats is phenomenal.
Research the dietary guidelines for yourself and find out how much you should be
eating for your age, weight and activity level at